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Beginner · Build muscle · Gym — a full-body split repeated twice a week.
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 3 | 5–8 |
| Flat Barbell Bench Press | 3 | 5–8 |
| Seated Cable Row | 3 | 8–12 |
| Plank | 3 | 45 sec |
| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 3 | 6–10 |
| Overhead Press | 3 | 6–10 |
| Lat Pulldown | 3 | 8–12 |
| Hanging Leg Raise | 3 | 10–15 |
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Lunges | 3 | 10 each |
| Incline Dumbbell Press | 3 | 8–12 |
| Barbell Row | 3 | 6–10 |
| Farmer's Carry | 3 | 30 m |
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 10–15 |
| Push-ups | 3 | AMRAP |
| Single-arm Dumbbell Row | 3 | 10 each |
| Dead Bug | 3 | 12 each |
Pick the plan that matches your situation.
A good schedule fits your week: 3 days for beginners using full-body sessions, 4–5 days for intermediate lifters splitting upper and lower body, and 6 days for advanced training with a push/pull/legs split. Rest at least one day per week.
A good workout routine covers five movement patterns — squat, hinge, push, pull and carry — hits each muscle group twice a week, and progresses weight or reps over time. Consistency matters more than the exact split.
The 3-3-3 rule means training three times a week, for three exercises per session, for roughly 30 minutes — a simple structure for people starting out or short on time.
The best 7-day routine pairs six training days with one rest day, usually organised as push, pull, legs, push, pull, legs, rest. It suits intermediate and advanced lifters who recover well.